Back pain has become a common concern nowadays affecting millions worldwide. Poor lifestyle choices, unhealthy diets, stress and smoking further compromise spinal health. As a result, people of all ages are experiencing chronic discomfort, limited mobility and decreased productivity. Breaking the cycle of detrimental habits and adopting a holistic approach to wellness is crucial to alleviating back pain and restoring overall quality of life.

In a conversation with Jagran English, Dr. Akshay Kumar Saxena, Senior Consultant, Orthopaedics & Joint Replacement, Spine Surgery, Max Smart Super Speciality Hospital, Saket listed everyday habits that can cause chronic back pain and are important to be addressed to support long-term spinal health.

Habits That Can Lead To Chronic Back Pain

Poor Posture

Slouching while sitting or standing puts extra pressure on your spine and back muscles, leading to chronic pain. Whether it's sitting at a desk or hunching over your phone, poor posture can cause muscle imbalances and strain.

Sedentary Lifestyle

A lack of physical activity weakens your back muscles and core, which are essential for supporting your spine. Prolonged periods of sitting without movement can stiffen muscles and joints, leading to discomfort and chronic pain over time.

Improper Lifting Techniques

Lifting heavy objects without using proper form, such as bending at the waist instead of at the knees, strains your back muscles and can lead to injury or long-term pain.

Sleeping on an Unsupportive Mattress

A mattress that is too soft or too firm can fail to properly support your spine’s natural curvature, causing misalignment and back pain over time. A good mattress helps maintain proper posture while you sleep.

Wearing High Heels or Uncomfortable Shoes

Wearing high heels or poorly designed shoes changes your body’s alignment and forces you to adjust your posture, which can cause strain on your lower back muscles.

Carrying a Heavy Bag

Carrying a heavy bag, backpack, or purse on one shoulder or with improper balance can cause muscle strain and over time lead to chronic back pain. Distributing weight evenly or opting for lighter loads can help prevent strain.

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